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While I agree with you about the need to restrict calories, I do feel I need to point out that the biggest difference between healthy food and junk food is how satisfied you feel after you eat it. In other words there is a difference between nutritional calories and empty calories.

Absolutely--I am fairly sure I've already posted on more than one occasion that it's alot harder to overeat a bowl of rice and broccoli or baked potatoes than it is to overeat donuts or potato chips. The fiber factor alone in the former is advantageous in controlling hunger. I always recommend focusing on lean proteins, healthy fats and carbs that haven't had their fiber refined and processed out of them. It's far easier to stay within a certain calorie limit when you do that, so why tempt fate by straying over to the dark side of processed crap that only acts to stimulate your appetite instead of satisfy it. You'll feel better and you'll look better if you eat real food.

I agree about the drinking water, but for a slightly different reason--thirst is one of many hunger mimickers--stress, boredom, sleep deprivation, acid reflux for example can all cause us to 'want to eat' even though we've consumed sufficient calories. It's best to think through the real reason(s) you're hungry and deal with those causes than to just start shoveling food into your mouth assuming that will address the problem.
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